7-minute workout sport woman

7-minute workout based on science

If you are not athletic at all, still you can find a way to be active. Instead of (or better in addition to) walking and jogging we offer you this 7-minute workout based on science. No special equipment and the best metabolic response. What else do we need?

Scientific approach

Most studies have a common approach on short workouts. It’s a circuit training, working multiple muscle groups and rotating through the exercises without having a rest in between.

The workout we are talking about now was first published in the American College of Sport Medicine’s Health and Fitness Journal in 2013. And it is still popular, because it actually works!

The basics

Do each exercise of this 7-minute workout for about 30 seconds 10-15 times. Go from one move to another without stopping or having a 10-second rest. Repeat the circuit 1 to 3 times every day.

Well, honestly, it will take up to 21 minutes, but even one round is good to your body.

7-minute workout

7-minute workout based on science

You can find more details of 7-minute workout here.

The original 7-minute routine includes a list of 12 exercises on total body, lower body, upper body and core. Let’s start!

  • Jumping jacks. You can speed up or slow down to suit your fitness level.
  • Wall sits. Your knees should finish above your ankles, bent at 90 degrees.
  • Push-ups. You can make this easier by resting your weight on your knees.
  • Ab crunch. Just basic one.
  • Step-ups. Use a chair.
  • Squat. Lower yourself as far as you comfortably can, keeping most of your weight on your heels.
  • Triceps dip on a chair. You can make this exercise more challenging by supporting yourself on one leg at a time.
  • Plank. One of the best exercises ever!
  • High knees. Focus on lifting your knees up and down rapidly.
  • Lunges. You can make this exercise more challenging with reverse lunges, or easier by not lowering your body as deeply.
  • Push-up and rotation. Begin a traditional push-up, but as you come back up, shift your weight onto your left side. Rotate your upper body and extend your right arm straight up toward the ceiling. Return to your starting position, then repeat with the other side.
  • Side plank.

If you are doing everything right, it feels hard or at least unpleasant. Your heart rate will be elevated. You’ll sweat. You’ll feel exhausted. You’d like to do it again tomorrow.

“Some exercise is better than no exercise,” says Chris Jordan, the study’s co-author and director of the Human Performance Institute.


    1. “Well, honestly, it will take up to 21 minutes, but even one round is good to your body.” 😉


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